Fueling Your Body For Peak Performance

When it comes to achieving peak performance in athletics or any workout one of the most important factors to consider is fueling your body with the right nutrients. On this page you can explore basic nutrition requirements, hydration tips and learn more about ways to fuel your body before and after activity.

Nutriton Basics

To optimize athletic performance it is essential to balance nutrition intake with energy expenditure. It is important to eat a balanced diet but here are some food groups to focus on for energy and fuel when exercising.

Carbohydrates: "Carbohydrate provides a key fuel for the brain and central nervous system" (Benardot, 2016) This makes the intake of carbs extremely important before and after a workout

Protein: This is an essential nutrient for muscle building and recovery. It is recommended that adults need about 0.75g of protein per kg of body weight daily.

Fats: Healthy fats are essential for metabolism and are a great energy source for the body during a workout. Some healthy fats include avocados, nuts and seeds.

For more information on nutritional needs visit: dietaryguidelnes.gov

Nutrition Tips

Meal prep to make meal time easier
Have an easy source of protein with you to ensure you get your post workout protein in ex. protein shake
Eat a snack containing carbs and protein 2-3 hours before a workout
For optimal recovery a dose of 20g of protein should be consumed within 30min after the end of a workout.
To get an estimate for how much protein you need to consume visit: https://www.calculator.net/protein-calculator.html

Hydration Needs

Hydration is key for optimal performance. It is "clear that athletes can benefit from intake of an appropriate amount of a well- formulated drink" (Maughan, 2012).

Here are some guidelines to follow to make sure you are meeting your hydration needs.

- Drink plenty of water throughout the day and especially before, during, and after your workouts

- After a workout be sure to get some electrolytes into your water or from a sports drink

- It is recommended that adult males need 3.7 L of water daily

- It is recommended that adult females need 2.7 L of water daily

Hydration Tips

References

Benardot, D., Clark, K., & Manore, M. M. (2016). Nutrition and Athletic Performance. Medicine and Science in Sports and Exercise, 48(3), 543–568. https://doi.org/10.1249/MSS.0000000000000852

Maughan, R. J. (2012). Investigating the associations between hydration and exercise performance: methodology and limitations. Nutrition Reviews, 70(2), S128–S131. https://doi.org/10.1111/j.1753-4887.2012.00536.x